19.1 Hannah Caldas tips

Without realizing the CrossFit Games Open are here and the first event has already been announced. While the community still wonders how they were tan Disappointing the 3 presentations all over the world, and trying to find out where Dave Castro is, one thing is clear: The wod presented is basic! And basic is not a bad thing. Basic is good, it is inclusive, it is CrossFit. Do exceptionally well, so This is a great opportunity for everyone. If there is a WOD that everyone should try in RX, It is the 19.1! It is a WOD per time (15 min of work) with "couplet" format (2 exercises). Curious combination of exercises, but this is CrossFit And we know that they like to challenge us in all possible ways. We have 2 movements, wall balls and oars, which are mainly a constant flexion/hip extension, so despite being basic it is important to master the technique. While the Community is ironically suggests that the number 1 Council for this WOD is to grow several centimeters (I doubt that we see Matt Fraser use this as an excuse), here there are a series of real tips that will help you with 19.1 This is a wod mainly rhythm With some Wall Ball releases to see how you keep padding in the next round.

General tips

It is a 15 -minute WOD. It won't do anything well if you start very fast. Slow and constant is better. Get intelligent, have a plan, take it out.
Heat well. As I have already commented, throughout the wod you will be doing flexion/hip extension, so be sure to take care of it and pamper it before starting.

I have invested the order of movements to give the advice because I feel it makes more sense of the rowing to prepare the strategy of 19.1

Rowing

Rowing will take more than half of the WOD so put a lot of emphasis on it. Not only in the rhythm, also in the technique. Surely everyone has an idea of how to control this exercise, but I think more than the rhythm, The important thing will be the technique. Can you row with the most efficient technique and keep burning calories? Of course! And you will make sure that most of the energy spent in the ergometer translates into calories instead of wasted, which means that you will have more energy to face the wall ball.

Expert rowing tips

I have spoken with the expert of rowing Sandro Silva (Instagram @erg.on) about how to better address the rowing part of this exercise and these are the advice:

Technical technique! Yes, the wall ball are demanding for the legs, but it is preferable Maintain a good technique and go more slowly, than super fast and destroy your back and the top of the body.
A 26-28 SPM shower speed and about 1400-1500cal/h for men, and about 1000-1200 lime/h for women which translates into about 3 calories every 4 shovels. Can you go stronger and faster? Without a doubt, but there really is no need, as long as you can keep it during the 15 minutes;
Do not pass from the recovery phase. Recover each strap in the double time of the pull. Breathe and keep the pulsations;
Yes, and only if, it is necessary You can use your arms during the pull some more. This is because during the Wall Ball, the upper part of your body will be pushing (throwing) the ball and is the opposite movement that you perform in the rowing. The legs will be pushing in both. This does not mean that remitis with your upper part and do not use the legs! It means you can give more emphasis while maintaining the technique.

See this post on Instagram

A shared publication of Erg On (@erg.on) he FEB, 2019 at 12:11 PST

Wall Balls

The Balls walls are here to further punish your cardiovascular system and test how efficient you are paddling while fatigue your legs and lungs. This WOD is a rowing test with some wall ball added as fun (that of Dave Castro).

Know your limits! Do not burn with the Wall Balls. While most Top athletes will make each unbroken round, for most people it will be important to know how many walls can they do before passing and need excessive rest. The goal here is to have the least possible rest, so more than making very long runs of Wall Ball that you cannot maintain, it is better to know the number you can make and the breaks you are going to take!
Just as you will not have a "no rep" here you can! So Do not try a repetition if you are not sure to be able to do it. It goes in the line of point 1. knowing when you must stop minimizing the possibility of singing a "no rep" and, thus avoid the loss of time and effort.;
Plan your stops! Okay if you rest on the sets of Wall Balls, but don't leave it "luck"; Be clear how long you will rest. It is easy in a 15 -minute wod to lose several minutes resting Because we don't control it.

Final considerations

I'm going to repeat myself, but it's the message I want you to be clear: Plan for your level (You have been training all year, you know what you are capable) and execute it with the best possible technique. If you attack this wod intelligently, not even your height (if you think you lack height) will stop you.